I’m here today to share with you one of my latest creations, avocado kale green smoothie! I have been sharing this recipe all week with my nutrition/personal training clients, neighbors and even my baby sitter!
Do you know what today is? It’s “Wild on Wednesday!” It’s something I came up with to get my clients excited about being accountable. I encourage them to report to me (or a workout buddy) via email, text, or Facebook demonstrating they are committed to a healthy lifestyle! This morning I had Bev, my training client, try my avocado kale green smoothie. I didn’t realize I added a pinch too much of cayenne pepper, hence the “are you kidding me? This green sh*t tastes good to you?” look! Sorry Bev!
A general run down of nutrients:
Kale: kale is a super food because it is full of vitamins, minerals, fiber and antioxidants. Kale has high concentrations of vitamin A, C, and k and B6. It is also a good source of minerals, such as: calcium, magnesium, manganese, copper, potassium , iron, and phosphorus. Just one cup of kale contain 5 grams of fiber which is 20% of daily requirement.
Avocado: is an excellent source of monounsaturated fatty acids. Foods rich in monounsaturated fats can help lower cholesterol. There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins
Apple: Apples are a great source of fiber, mainly soluble fiber, the kind that binds to cholesterol. Apples are also filling due to the high fiber content, can help satisfy hunger! They are also a good source of vitamin C.
Lemon juice: lemons are a great natural remedy. Lemons are acid tasting but have an alkalizing effect inside the body to help balance out pH. Lemons may help boost immune system with its high vitamin C content. Lemons acts like a mild diuretic, try having a cup of warm water with 1 to 2 tablespoons of fresh lemon juice.
Ginger root: is known for aiding in gastrointestinal distress, helps with nausea and vomitting, and offers protection against colorectal cancer. Gingerol is the main active component in ginger that gives it that distinct flavor.
Cayenne pepper: capsaicin is an ingredient that is found in hot peppers, it is what makes it so spicy. It may help aid in thermogenesis (heat production) up to 20 minutes after consuming it! You can read more about it here!
Lisa’s Black Kale Green Smoothie
Servings: 2/ Serving size: 6 fl. oz.
Calories: /Protein: /Fat: g/ Carbs: /Fiber: g
1 cup of organic kale leaves (I used black kale)
1/2 cup of purified water (coconut water tastes great too!)
1/2 apple (I used golden delicious)
1/3 of an avocado
1 Tbsp of fresh grated ginger (add more or less to your taste, ground ginger is good too)
1/2 lemon juiced (about 2 Tbsp)
pinch of ground cayenne pepper
1. Add about 1/2 cup of water in blender. Rinse kale well, pick leaves off the stem and place kale leaves in the blender. Add the remaining ingredients and blend until smooth.
2. Optional to add other nutrition add ons, such as chia seeds, hemp seeds, nuts, flax meal, etc.